Mindful Eating: Practice Makes Perfect

One of the major behavioural issues people display around food is unconscious eating. How many times have you found yourself aimlessly staring into the refrigerator and then grabbing whatever you see and stuffing it in your mouth? And how often have you found yourself mindlessly guzzling food only to realize thirty minutes later that you are stuffed to capacity? Our minds are so bombarded with stimuli, that we often lack the capacity to concentrate on one thing at a time. When it comes to eating, it is ever so important to remain mindful and focused.

Why eat Mindfully?

Mindful eating is one of the best practices to help nurture a healthy relationship with food. Food should be eaten for two reasons only: Nourishment and Enjoyment. First and foremost we need to choose foods that are nutritious, healthy and appropriate for our bodies and energy levels. But at the same time, we are also allowed to enjoy the food we eat. We do have taste buds after all! The problem is that unconscious eaters are often eating the wrong foods and not even necessarily enjoying them! What a waste. 

Eating mindfully helps us to connect more fully with our natural hunger signals. In modern society, a lot of what we eat and what we crave has nothing to do with natural hunger. Our bodies do not need processed and refines sugars and carbohydrates, or chocolate or coffee. Cravings for these so-called foods stem from addictions and deficiencies, rather than real hunger. A craving for chocolate and candy could be brought on by a lack of wholegrains in the diet, which supply complex carbohydrates, fibre, magnesium and chromium that help keep us full and sustained. Cravings are often also brought on by more psychological and emotional factors as we use food to fill other needs, like love or belonging. Natural hunger should be for healthy, whole foods and non-food related issues should be dealt with appropriately and not in the kitchen.

When you eat, a lot of blood flow is diverted to the digestive system. If you are busy sending an email, talking on the phone or driving whilst eating, less blood will be delivered to the digestive system and more to the brain and muscles. The result? Slowed digestion and possible bloating and indigestion.

When we begin practice mindful eating, we begin to infuse more consciousness into our choices. The result is better shopping choices, healthier and more meaningful and enjoyable food preparation and ultimately improved health and vitality!

Eating mindfully also connects us with the earth and the environment. Have you ever wondered where your food came from and what happened from the time a seed was planted or an animal was born until it got to your plate? Think about all the people that were involved, from the farmers, to the harvesters, to the package and delivery people and even the supermarket staff.

See Also: Easy Steps to Make your Eating Habits Healthier

For some people, mindful eating leads to better choices when it comes to choosing organic food, sources locally and farmed ethically.

Mindful Eating Tips

While Preparing Your Food

• Take a moment to think about where your food came from, and if you have made the healthiest decision possible based on your budget and logistics.
• Use good cooking equipment, that’s helps maximize the nutritional content of your food and prevents nutrition losses
• Take care and pride in food preparation and remain focused and mindful of your ingredients and cooking methods.
• Inject some love and good energy into your food as you prepare it.

Before you eat

• Relax your body and mind by doing some basic breathing exercises
• Choose foods that are healthy and low in processed fat and sugar
• Connect with your feelings. What is prompting you to eat? Are you listening to your hunger signals? Notice any tensions or emotions that come up when contemplating your next meal. This will help you gain insight into the motivations that affect your eating patterns.
• Notice when you are naturally hungry - when your appetite is stimulated by the pure physical hunger for food. Notice any rumblings or contractions in your stomach. If you are not hungry, adjust your portion sixes appropriately but don’t skip any meals or snacks
• Take time to prepare your meal. Touch and smell the food and take care in arranging it on your plate. Set it out on a beautiful pate if you like. Watch that you put only the amount of food that is appropriate and set out to eat only what is on your plate.
• Sit down to eat your meal. Find a place that is peaceful and pleasing to you. Minimize eating on the run as much as possible.

During your meal

• Do not start eating your food right away. It helps to sit quietly and look at your meal. Enjoy the details- colours, textures and layers. It may help to say a little prayer over your food, send it some positive energy or simply contemplate it for a minute or two. This kind of behaviour also eliminates picking at food.
• Try closing your eyes as you take the first bite, noticing flavour and texture sensations.
• Chew your food thoroughly- about 15 times per mouthful. Try finish what is in your mouth before taking the next bite.
• Imagine the path the food is taking down your mouth, stomach and intestines and imagine all the nutrients being efficiently absorbed and utilised.
• Become aware of your whole body. Are your muscles tense anywhere? Notice how you are sitting, and what you are thinking. Are you thinking of the sensations of the food you are eating, or have other thoughts intruded? Gently bring your attention back and take a breath.
• Eat slowly and become aware of when you are full. If you are satisfied, stop eating. You should feel satisfied and satiated but not over-full.

See Also: Healthy Eating Starts At Home

After a meal

• Do not lie down or slump straight after a meal. Go for a light walk or make sure you are at least sitting up straight for two hours after your meal to aid digestion.
• Wait for any hunger signals- they should start three hours after your meal. This is when you’ll need a small snack to see you through to the next meal (unless of course you have just eaten dinner)
• Use a food journal to record everything you ate during the day. You might want to record any feelings that came up relate to food and eating.